12 Easy Tips To Have A Deeper Sleep
When we sleep, there are 4 stages we’re going through. They’re called sleep stages. Stage 3 and 4 of the sleep cycle are the ones that make you feel refreshed the next day, which is also called deep sleep.
While you’re deep sleeping, your heart rate, brain activity, and breathing slow down. So if you have trouble waking up in the morning, you should blame your deep sleep.
Although we’re advised to sleep 7 to 8 hours every day, that doesn’t matter so much in the process of having quality sleep. If you want to know how to sleep better, watch out for these tips:
How to fall into a deep sleep every night:
- No gadgets in the bedroom – Not only they’ll distract you, but they’re also emitting blue light that will disrupt melatonin production and interfere with sleep.
- Turn the lights down before bedtime – Bright light signals the brain is time to wake up. Use dim lights, as they are softer when bedtime approaches.
- Try using familiar scents for better sleep – If you add any kind of smell that feels unfamiliar to you, your brain will automatically make you more alert. It’s better if you choose a scent that you already know.
- Consider changing your mattresses as well – And by that, we don’t mean you have to buy the most expensive one on the market. But there’s a proper study on mattresses, which says that most people prefer a mattress that’s neither too hard, nor too soft. Think about it! If you’d like to try something new, check out this amazing mattress with memory foam.
- Check the label before taking any pain reliever at bedtime – Did you know how many people are taking pain relievers that are loaded with caffeine? What is the point of not being in pain anymore if you can’t sleep? For example, Excedrin has 65 milligrams of caffeine per tablet, and if you take two, it’s like drinking a cup of coffee.
- Turn on the fan – If you have a dog that likes to bark at random sounds in the middle of the night, you’re “lucky”. To solve this problem, try turning on a fain. It will make a white noise that will somehow distract your pet from listening to every single sound that is happening outside your house.
- If you share your bed, buy an extra sheet – Some people are extremely disrupted by the constant fight of “who’s stealing the blanket”. If you don’t want to wake up because of that anymore, make a smart move and buy two!
- Communicate with your sleeping partner – Wendy M. Troxel, assistant professor of psychiatry and psychology at the Sleep Medicine Institute in Pennsylvania, made a very important observation: “For a man, how he slept the night before predicts the quality of his interactions with his spouse the next day. For a woman, how she interacted with her spouse that day affects how she’ll sleep that night.”
- Try feather pillows – You might be suffering from allergies, which means you’re probably better off with a feather pillow. There are fewer people who are allergic to feathers than those that are allergic to anything that foam from your pillow can create.
- Have a cup of tea – And by a cup of tea, we’re not talking about green tea. Chamomile tea, on the other hand, is good even for children. Also, skullcap, California poppy, valerian, and lavender are also known to be good for insomnia.
- Do you dream of instant sleep? Treat your feet! – Try soaking your feet in warm water, with some Epsom salt or bath oils. It’s gonna feel so good, you’ll have to try not to fall asleep right on spot!
- Try deep breathing – Embrace this meditation technique to improve your sleep. If you breathe calmly, your mind will follow!
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